Bleakley, C. M., & Davison,
G. W. (2010). What is the biochemical and physiological rationale for using
cold-water immersion in sports recovery? A systematic review. British journal
of sports medicine, 44(3), 179-187.
ABSTRACT
Cold-water immersion (CWI) is a popular recovery
intervention after exercise. The scientific rationale
is
not clear, and there are no clear guidelines for its
use.
The aim of this review was to study the physiological
and biochemical effect of short periods of CWI. A
computer-based literature search, citation tracking
and
related articles searches were undertaken. Primary
research studies using healthy human participants,
immersed in cold water (<15 5="" durations="" for="" min="">
or less were included. Data were extracted on
body temperature, cardiovascular, respiratory and
biochemical response. 16 studies were included.
Sample size was restricted, and there was a large
degree of study heterogeneity. CWI was associated
with an increase in heart rate, blood pressure,
respiratory minute volume and metabolism. Decreases
in end tidal carbon dioxide partial pressure and a
decrease in cerebral blood fl ow were also reported.
There was evidence of increases in peripheral
catecholamine concentration, oxidative stress and a
possible increase in free-radical-species formation.
The
magnitude of these responses may be attenuated with
acclimatisation. CWI induces significant physiological
and biochemical changes to the body. Much of this
evidence is derived from full body immersions using
resting healthy participants. The physiological and
biochemical rationale for using short periods of CWI
in
sports recovery still remains unclear.
Pournot, H., Bieuzen, F.,
Duffield, R., Lepretre, P. M., Cozzolino, C., & Hausswirth, C. (2011).
Short term effects of various water immersions on recovery from exhaustive
intermittent exercise. European journal of applied physiology, 111(7),
1287-1295.
Abstract
In order to investigate the effctiveness of
diVerent techniques of water immersion recovery on
maximal strength, power and the post-exercise inflammatory
response in elite athletes, 41 highly trained
(Football, Rugby, Volleyball) male subjects (age =
21.5 §
4.6 years, mass = 73.1 § 9.7 kg and height = 176.7 §
9.7 cm) performed 20 min of exhaustive, intermittent
exercise followed by a 15 min recovery intervention.
The recovery intervention consisted of diVerent water
immersion techniques, including: temperate water
immersion (36°C; TWI), cold water immersion (10°C;
CWI), contrast water temperature (10–42°C; CWT) and
a passive recovery (PAS). Performances during a
maximal
30-s rowing test (P30 s), a maximal vertical
countermovement
jump (CMJ) and a maximal isometric voluntary
contraction (MVC) of the knee extensor muscles were
measured at rest (Pre-exercise), immediately after the
exercise (Post-exercise), 1 h after (Post 1 h) and 24
h
later (Post 24 h). Leukocyte proWle and venous blood
markers of muscle damage (creatine kinase (CK) and
lactate dehydrogenase (LDH)) were also measured
Preexercise,
Post 1 h and Post 24 h. A significant time effect
was observed to indicate a reduction in performance
(Pre-exercise vs. Post-exercise) following the
exercise
bout in all conditions (P < 0.05). Indeed, at 1 h
post
exercise, a significant improvement in MVC and P30 s
was respectively observed in the CWI and CWT groups
compared to pre-exercise. Further, for the CWI group,
this result was associated with a comparative blunting
of
the rise in total number of leucocytes at 1 h post and
of
plasma concentration of CK at 24 h post. The results
indicate that the practice of cold water immersion and
contrast water therapy are more effective immersion
modalities to promote a faster acute recovery of
maximal
anaerobic performances (MVC and 30[1]
all-out
respectively) after an intermittent exhaustive
exercise.
These results may be explained by the suppression of
plasma concentrations of markers of inflammation
and damage, suggesting reduced passive leakage from
disrupted skeletal muscle, which may result in the
increase in force production during ensuing bouts of
exercise.
Ingram, J., Dawson, B., Goodman,
C., Wallman, K., & Beilby, J. (2009). Effect of water immersion methods on
post-exercise recovery from simulated team sport exercise. Journal of Science
and Medicine in Sport, 12(3), 417-421.
Abstract
This study aimed to compare the efficacy of hot/cold
contrast water immersion (CWI), cold-water immersion (COLD) and no recovery treatment
(control) as post-exercise recovery methods following exhaustive simulated team
sports exercise. Repeated sprint ability, strength, muscle soreness and
inflammatory markers were measured across the 48-h post-exercise period. Eleven
male team-sport athletes completed three 3-day testing trials, each separated
by 2 weeks. On day 1, baseline measures of performance (10m×20m sprints and
isometric strength of quadriceps, hamstrings and hip flexors) were recorded.
Participants then performed 80 min of simulated team sports exercise followed
by a 20-m shuttle run test to exhaustion. Upon completion of the exercise, and
24 h later, participants performed one of the post-exercise recovery procedures
for 15 min. At 48 h post-exercise, the performance tests were repeated. Blood
samples and muscle soreness ratings were taken before and immediately after
post-exercise, and at 24 h and 48 h post-exercise. In comparison to the control
and CWI treatments, COLD resulted in significantly lower (p < 0.05) muscle
soreness ratings, as well as in reduced decrements to isometric leg extension
and flexion strength in the 48-h post-exercise period. COLD also facilitated a
more rapid return to baseline repeated sprint performances. The only benefit of
CWI over control was a significant reduction in muscle soreness 24 h
post-exercise. This study demonstrated that COLD following exhaustive simulated
team sports exercise offers greater recovery benefits than CWI or control
treatments.
Higgins, T. R., Heazlewood, I.
T., & Climstein, M. (2011). A random control trial of contrast baths and
ice baths for recovery during competition in U/20 rugby union. The Journal of Strength
& Conditioning Research, 25(4), 1046.
ABSTRACT
Higgins, TR, Heazlewood, IT, and Climstein, M. A
random control
trial of contrast baths and ice baths for recovery
during
competition in U/20 rugby union. J Strength Cond Res
25(4):
1046–1051, 2011—Players in team sports must recover in
a relatively short period of time to perform at
optimal levels. To
enhance recovery, cryotherapy is widely used. To date,
there are
limited scientific data to support the use of
cryotherapy
for recovery. Players (n = 26) from a premier rugby
club
volunteered to participate in a random control trial
(RCT) using
contrast baths, ice baths, and no recovery.
Statistical analysis,
between group and within group, with repeated measures
was
conducted along with determination of effect sizes in
2 field tests.
Pre and postfield tests including a 300-m test and a
phosphate
decrement test and subjective reports were conducted
during
the RCT. No significant difference was identified
between base
tests and retests in the phosphate decrement test or
the 300-m
tests. Effect size calculations identified a medium to
large effect
(d = 0.72) for 300-m tests for contrast baths against
control.
Trivial effects were identified for ice baths (d =
0.17) in the 300-m
test against control. Effect size calculations in the
phosphate
decrement test showed a trivial effect (d = 0.18)
contrast baths
and a negative effect (d = 20.62) for ice baths.
Treatment–
treatment analysis identified a large effect for
contrast baths
(d = 0.99) in the phosphate decrement test and a
medium effect
for contrast baths (d = 0.53) in the 300-m test.
Effect scores
across contrast baths, ice baths, and passive recovery
along with
subjective reports indicate a trend toward contrast
baths
benefiting recovery in rugby. The continued use of
5-minute
ice baths for recovery should be reconsidered based on
this
research because trends suggest a detrimental effect.
